Sick of doing the same old exercises?
At the beginning of each week I'm going to try to give you an exercise to try. It may not be "innovative" but it might be something you forgot about using at the gym (or at home).
Today we are going to do Single Leg Squats to a Box (or chair, if you are at home)
This is a really great single leg exercise and is great for your glutes. If you have ever taken a class of mine, you know that Glute activation is something I stress. Because, as a society we sit a LOT and therefor have "glute amnesia". Nope, not making that up, Dr. Stuart McGill explains "Gluteal Amnesia" in this way: "People with troubled backs, generally walk, sit, stand and lift using mechanics that increase the back loads They tend to have more motion in their back and less motion in their hips. A common aberrant motor pattern known as gluteal amnesia".
Essentially, because we sit (in a glute lengthened position) so much, our backs and hamstrings start to take over the work because we fail to activate our glutes when standing up/moving around, which puts more and more pressure on our lower backs.
Essentially, because we sit (in a glute lengthened position) so much, our backs and hamstrings start to take over the work because we fail to activate our glutes when standing up/moving around, which puts more and more pressure on our lower backs.
So back to the exercise, this is really great for our glutes because this is a slow and controlled movement, did you hear that, slow AND controlled.
Place your foot slightly in front of the box/chair, you want to keep your knee over your ankle. On the way down you are squeezing your glutes as you slowly lower to the box. You don't rest on the box, you only touch the box (while keeping your glute activated) and then you stand up by, yep, you guessed it, Squeezing your glutes! You should return to standing by squeezing your glutes and come into a fully upright position before beginning your next repetition.
Your arms are there for counter balance, start with them by your sides (don't follow the picture here) when you are standing, then as you sit you will bring your arms up in front of you to allow your hips to move back (and activate your glutes) and giving you a good counterbalance.
Aim for a set of 6 reps on each leg. Perform 2-3 sets. If this is a new exercise for you start with a box or chair that will cause you to be slightly above 90* when you are touching the chair/box. Then you can lower it down until you are at 90* or below as long as you can stay tight and controlled through the whole movement.
Since this is something that can be done at home, no excuses, do it now!
Your arms are there for counter balance, start with them by your sides (don't follow the picture here) when you are standing, then as you sit you will bring your arms up in front of you to allow your hips to move back (and activate your glutes) and giving you a good counterbalance.
Aim for a set of 6 reps on each leg. Perform 2-3 sets. If this is a new exercise for you start with a box or chair that will cause you to be slightly above 90* when you are touching the chair/box. Then you can lower it down until you are at 90* or below as long as you can stay tight and controlled through the whole movement.
Since this is something that can be done at home, no excuses, do it now!
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